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Healthy Soup

Sweet Potato & Kale Soup

February 17, 2019 by Rebecca Rosati

Beans, Kale, and Sweet Potato make for a hearty, satisfying soup. This Sweet Potato and Kale Soup is one of my new favorites and I hope it will be yours too!

Hearty Sweet Potato and Kale Soup

As soon as the temperature really starts to drop, soup and chili is all I want to eat. They are warm, filling and generally quick and easy to make. 

My meal prep routine in the warmer months is typically a lot of salad and grain bowls. So come winter time I make some slight adjustments. Instead of whisking up vinaigrettes and tossing together bowls of green and fresh veggies, I start cooking larges batches of soup to freeze and eat later. 

Soups are the perfect option for freezer meal prep because soup stays good in the freezer for months. When you come home on a busy weeknight and you want a quick and nutritious meal all you have to do is defrost a serving in the microwave or in a pot on the stove… and just like that, you have a hearty, warm meal that is ready to eat in just a few minutes. 

*TIP* Noodle soups don’t freeze well because they get soggy and overcooked if frozen and defrosted. 

My Sweet Potato and Kale soup will freeze well and is perfect for adding to your meal plan. Make a few batches at once and enjoy quick, cozy leftovers all winter long.

Why I love this Soup:

  1. This Healthy soup recipe is vegetarian, vegan and gluten free.
  2. Perfect for meal prep and freezes well.
  3. Hearty and flavorful this soup is full of sweet potatoes, kale, and beans. 
Sweet Potato & Kale Soup
 
Author: The Well Dressed Kitchen
Prep time:  10 mins
Cook time:  25 mins
Total time:  35 mins
Save Print
Beans, Kale, and Sweet Potato make for a hearty, satisfying soup. This Sweet Potato and Kale Soup is one of my new favorites and I hope it will be yours too!
Ingredients
  • 2 to 3 large sweet potatoes (roughly 3 cups cubed)
  • 4 cups Kale, roughly chopped (about 3 ounces)
  • 1 large yellow onion, diced
  • 4 garlic cloves, minced
  • 1 15-ounce can black beans, drained and rinsed
  • 2 tablespoons olive oil
  • 2 teaspoons dried oregano
  • 11/2 teaspoons cumin
  • 1 teaspoon garlic powder
  • ½ teaspoon black pepper
  • ⅛ to ¼ teaspoon cayenne (optional)
  • ½ teaspoon salt
  • 1 quart (4 cups) SimplyNature Organic Vegetable Broth
  • 3 green onions
  • 1 lemon, juice of
Instructions
  1. Dice sweet potato into cubes and set aside. Dice the onion and mince the garlic. Drain and rinse the beans.
  2. In a large pot or Dutch oven, heat the olive oil over medium-high heat. Add the onions and sauté a few minutes, until translucent. Reduce the heat to medium, add the garlic, oregano, cumin, garlic powder, black pepper, and cayenne (optional), and sauté for 30 seconds. Stir in the sweet potatoes, then add the vegetable broth, beans, and salt and bring to a slight boil.
  3. Once boiling, reduce to a simmer and simmer 15 minutes until the sweet potato is tender. While simmering, roughly chop the kale and thinly slice the green onion.
  4. When the sweet potatoes are tender, remove from the heat and stir in the kale, green onions, and lemon juice. Allow to cool slightly before serving. Taste, and if desired add additional salt, to taste. Serve garnished with fresh parmesan cheese and a small dollop of Greek yogurt or sour cream (optional).
3.5.3251

 

More Soup Recipes…

White Bean Chili
White Bean Soup
Easy Homemade 30 Minute Chicken Tortilla Soup

Chicken Tortilla Soup 

DID YOU MAKE THIS RECIPE?

Tag @thewelldressedkitchen on Instagram and hashtag it #thewelldressedkitchen 

Filed Under: All Foods, Crock Pot, Dinner, Everyday Meals, Food For Thought, Gluten Free, Lunch, Meal Planning, Meal Prep, Slow Cooker, Soups, Vegan, Vegetarian Tagged With: black beans, crock pot, gluten free, healthy, Healthy Soup, hearty soup, Kale soup, Meal Prep, slow cooker, Soup, soups, Sweet Potato, sweet potato soup, vegan, vegetarian

White Bean Soup

November 26, 2018 by Rebecca Rosati

A healthy and hearty, comforting soup – full of white beans, spinach, and tomato – made in less than 30 minutes!!

White Bean Chili

When it’s winter all I want is to wrap my hands around a warm bowl of soup. This White Bean Soup is full of fiber and will keep you satisfied for hours!! It’s a great recipe for winter. You can even throw everything in the crock-pot and leave it to cook all day.

The past few days have actually been near 50 degrees, but that still didn’t stop me from devouring this entire pot of soup.  Loaded with wilted spinach, white beans, and fresh herbs, it’s just the perfect cozy soup for any day of the year. I added some freshly squeezed lemon juice. I know it’s one of those ingredients you can easily leave out, but trust me… it’s adds such a refreshing hit of goodness.

White Bean Chili

This recipe is meatless, but some chicken or sausage would taste delicious in this soup. Either way you will want to stir up a huge pot to enjoy all week long.

White Bean Soup
 
Author: The Well Dressed Kitchen
Nutrition Information
  • Serves: 6 servings
  • Serving size: 6 servings
  • Calories: 183
  • Fat: 6.3g
  • Carbohydrates: 24.8g
  • Sugar: 2.4g
  • Sodium: 699mg
  • Fiber: 7g
  • Protein: 9.2g
Recipe type: Soup
Prep time:  5 mins
Cook time:  25 mins
Total time:  30 mins
Save Print
Ingredients
  • 3 cans (15.5 oz each) reduced-sodium cannellini beans, divided
  • 32 oz low-sodium vegetable broth (roughly 4 cups)
  • 1 cup baby spinach, packed
  • 1 yellow onion, diced
  • 1 (10 oz) can diced tomatoes
  • 2 garlic cloves, minced
  • 1 tablespoon olive oil
  • ½ teaspoon dried red pepper flakes
  • ½ teaspoon dried thyme
  • 2 bay leaves
  • Juice of 1 lemon
  • salt and pepper, to taste
Instructions
  1. Heat 1 tablespoon olive oil in large pot over medium-high heat. Add onion and garlic and saute for roughly 2 to 3 minutes or until onions are soft and translucent in color.
  2. Add diced tomatoes, cannellini beans, dried red pepper flakes, dried thyme, vegetable broth, and bay leaves. Mix until well combined. Add juice of 1 lemon.
  3. Allow to simmer for roughly 20 minutes or until warm throughout.
  4. Serve with your favorite toppings.
Notes
Cook in crock pot by adding all ingredients and cooking on low heat for 5 to 6 hours.
3.5.3251

You may also like: 

Chicken Tortilla Soup 

Chicken Tortilla Soup

Did you make this recipe!? Tag @thewelldressedkitchen on Instagram and hash tag it #thewelldressedkitchen

THANK YOU FOR FOLLOWING ALONG! XOXO, BECCA @ THE WELL DRESSED KITCHEN! 💗

Filed Under: All Foods, Crock Pot, Dinner, Lunch, Meal Planning, Meal Prep, Slow Cooker, Soups Tagged With: chili, cozy soup, healthy, healthy hearty soup, Healthy Soup, hearty soup, Soup, soup recipes, spinach soup, white bean, white bean soup, winter recipes

Chicken Tortilla Soup + Corn Tortilla Strips

October 20, 2017 by Rebecca Rosati

Chicken Tortilla Soup brings so many flavors from the spice of cumin and green chiles to the filling of black beans, corn, and tomatoes then topped with the yummy goodness of avocado, homemade corn tortilla strips, Monterey Jack cheese, and cilantro. This soup couldn’t get any better!

Chicken Tortilla Soup

After the 3rd time I ordered Chicken Tortilla Soup in the past two weeks I knew it was time I made up a batch of my own and it came out delightful! As a matter of fact, I love all of these ingredients so much I will keep listing them… red bell pepper, garlic, and shredded chicken with chili powder and sour cream. This recipe is delicious and I have been eating it all week long. With the temperature dropping a good 20 degrees next week, this recipe couldn’t hit the blog at a better time!

Chicken Tortilla Soup

This is a hearty, comforting soup and really does taste better than any restaurant version… Plus, a lot of time soup is full of sodium. With this homemade soup you have full control over how much salt you add and with all the spices, you don’t even need salt.

I topped with homemade corn tortilla strips, cubed avocado, a generous dollop of sour cream and a bit of Monterey jack cheese. All of these toppings aren’t necessary so modify as you please, pepper jack cheese would be a delicious substitution to add even more heat. Either way, any or all of these toppings make this soup that much better! You can really modify any of the ingredients in this recipe. Use pinto beans, omit corn or peppers if you’re not a fan. That is one of the best parts of this soup, you can modify the ingredients yet it’s always easy and delicious.

Easy Homemade 30 Minute Chicken Tortilla Soup

5.0 from 1 reviews
Chicken Tortilla Soup + Corn Tortilla Strips
 
Author: The Well Dressed Kitchen
Recipe type: Soup
Prep time:  15 mins
Cook time:  30 mins
Total time:  45 mins
Save Print
Chicken Tortilla Soup brings so many Mexican flavors from the spice of cumin and green chiles to the filling of black beans, corn, and tomatoes then topped with the yummy goodness of avocado, homemade corn tortilla strips, Monterey Jack cheese, and cilantro.
Ingredients
  • 1 pound chicken breast, cooked and shredded
  • 4 cups chicken stock (or vegetable)
  • 2 Tbsp. Olive Oil
  • 1 medium sized onion, chopped
  • 1 garlic clove, minced
  • 1 red bell pepper, seeds removed and chopped
  • 1 can diced green chiles
  • 1 can black beans, drained and rinsed
  • 1 (15 oz.) can corn, drained and rinsed
  • 1 (15 oz.) can diced tomatoes
  • 1 tsp. chili powder
  • 1 tsp. cumin
  • 1 tsp. garlic powder
  • 1 tsp. salt
  • 1 tsp. pepper
  • Monterey Jack Cheese, shredded (to top)
  • Corn Tortilla strips
  • Avocado, cubed (for topping)
  • Sour Cream (for topping)
  • Cilantro (for topping)
Instructions
  1. Preheat oven to 375 degrees F. Mix chili powder, cumin, garlic powder, and salt. Place chicken breasts on parchment lined baking sheet. Drizzle 1 tablespoon olive oil on chicken breasts, then sprinkle a small amount of spice mix on both sides. Bake 20 to 25 minutes, or until chicken is done. Use two forks to shred chicken. Set aside the remaining spice mix.
  2. While chicken is baking, heat 1 tablespoon olive oil in a pot over medium high heat. Add onions and sauté 1 to 2 minutes until translucent, add garlic and red pepper. Cook for 2 to 3 minutes or until veggies start to soften, then add the green chilies and remaining spice mix. Stir to combine then add black beans, corn, tomatoes and chicken stock. Bring to a boil, reduce heat to simmer. Simmer for 30 minutes, uncovered.
  3. Add in cooked, shredded chicken and stir. Check seasonings, adding more chili powder for spice if needed and salt.
  4. Turn off heat and allow to sit for 15 minutes before serving.
  5. Just before serving, top with corn tortilla strips, shredded cheese, cubed avocado, sour cream and cilantro, if desired.
3.5.3228

This soup will stay good in the refrigerator for 4 to 5 days when stored in an airtight container. Freeze any leftovers to have on hand for a quick dinner or lunch!

How to make Homemade Corn Tortilla Strips:

Preheat oven to 400 degrees F and line a baking sheet with parchment paper or aluminum foil (for easy clean up). Cut corn tortillas into strips. Place strips in shallow bowl and add 1 to 2 tbsp. of Olive Oil, sprinkle of salt and cumin. Toss to combine. Place in single layer on baking sheet and sprinkle with more salt. Bake in preheated oven for 10 minutes or until edges are crispy, watching closely to not burn.

Make Ahead Of Time In The Crock Pot:

To make this recipe even simpler, use the crock pot and have a meal waiting for you when you get home. In a large slow cooker add chicken and sprinkle all spices over top then add onion, garlic, red pepper, green chilies, black beans, corn, tomato, and chicken stock. Cover and cook on low until chicken is cooked and falling apart, 5 to 6 hours. Shred chicken with a fork and add back to soup. Meanwhile, prep your toppings. Enjoy!

DID YOU MAKE THIS RECIPE?

Please let me know how it turned out for you! Leave a comment below and share a picture on Instagram with the hashtag #thewelldressedkitchen.

MORE FALL INSPIRED RECIPES:

Roasted Butternut Squash + Carrot Soup

Pumpkin Spice Granola + Pecans and Pumpkin Seeds

Spaghetti Squash Bowls + Skillet Shrimp and Roasted Veggies

THANK YOU FOR FOLLOWING ALONG! XOXO, BECCA @ THE WELL DRESSED KITCHEN! 💗

Filed Under: All Foods, Chicken, Dinner, Everyday Meals, Lunch, Soups Tagged With: Chicken Soup, Chicken Tortilla Soup, Easy, Easy Soup, Healthy Soup, Nutritious Soup, Quick, Quick Recipe, Quick Soup Recipe

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Meet The Well Dressed Kitchen

Hi! My name is Becca and I am a lover of all things food, nutrition and fitness. I am flattered you came to my page. I created The Well Dressed Kitchen to inspire you to make healthier decisions in the kitchen and appreciate healthy food can be quick and delicious!

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